5 sets of Power Clean
Set 1: 3 @70%
Set 2: 3 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 2 @85+%
- Rest 2-3min btw sets.

3 rounds for quality
6 hollow to L-sit
6 strict pull ups
6 jumping v-ups
6 push ups

Warm-up:

3x
15/12 Calories bike or row
20 Cossack squats
10+10 1-Arm upright row
10+10 1-Arm overhead squats
20 Knee tucks
5 High box jumps

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Snatch

Build up to a heavy, but fast moving weight in a complex of:
“Snatch deadlift with pause at thigh + snatch with pause at catch” in 15:00 minutes.

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Tempo back squats

Build up to a heavy set 4 tempo back squats (3:X:1)
* 3s alaslasku, kyykky ja uusiksi.
* 15:00 minutes

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Core:
3x
20 V-ups
1:00 min plank hold
50 Cyclist crunches

Bonus:
4 x 15 Barbell bicep curl
4 x 10+10 JM press

4x
New start every 8th minute

Alt A and B

A) 18-20/12-15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal SkiErg
12-16 DB Snatches
12-16 Wall Balls

B) 18-20/12-15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal BikeErg
12-16 KB Swings
12-16 Wall Balls

4x2 Front Squat @80-85%
- Rest 2min btw sets.

1 Squat Clean + 1 Front Squat + 1 Split Jerk
- Rest 2min btw sets.

Set 1: @50% of Clean 1RM
Set 2: @55%
Set 3: @60%
Set 4: @65%
Set 5: @70%

2lankun penkki Max3

Stoppi-Penkki 3x3x70%
-2-3s stoppi

Tempaus käsipainolla 3x10 / käsi
-jokainen toisto lattiasta asti

Kulmasoutu vastaotteella 5x15
-kevyttä podipumppia

Etuheilautus yhdellä kädellä 3x12-20 / käsi

2x 25min

1)
2min kone
10 linkkaria tai kerärutistusta
10+10 levypainokiertoa
Submax rengaspito
Submax lapaveto
2min kone
10 yhden jalan mavea
10 Sivukyykkyä
2min kone

2)
10 tuulimylly
6 joogapunnerrusta
8+8 lonkat ja kierto
6+6 skorpioni
Submax/puoli etureiden venytys seinällä
10 kepillä olkapäät

10:00 AMRAP
4-8 Strict Handstand Push-ups
16 Russian Swing @32/24kg
Rest 60s

Goal: 4+ rounds
HSPU: Deficit, Floor, 1pads, Pike, Pike 1pads, regular push-up variations.

Extra:
Banded push down
3x50 reps Rest 60s

2-3 rounds, 30 secs per station, for max reps of:
- Alt. V-ups
Rest 30 secs
- Alt. Heel Touches
Rest 30 secs
- Plate Turkish Sit-up
Rest 30 secs
- KB Russian Twists
Rest 1min btw rounds